Comparing Nutrients in 500 calories Coriander Seed VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Coriander Seed: 168g
• Boiled Spears Frozen Broccoli: 1786g

Coriander Seed has 10.6 times more energy per 100g than Boiled Spears Frozen Broccoli. It has high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Coriander Seed or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coriander Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	185% 70.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	134% 536μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35.2mg	796% 716mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	119% 1190mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	342% 27.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	252% 5.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 686mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.7mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.4% 15g	43.8% 1620g	3700g per day for Men 19-50 years

Coriander Seed VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Seed or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Coriander Seed vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 2.4 times more Vitamin B1, 3 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B9 and 20.3 times more Vitamin C than Coriander Seed Spices.
• 500 calories of Coriander Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Coriander Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Seed vs Boiled Spears Frozen Broccoli:

• 500 calories of Coriander Seed have 1.3 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 7.3 times more Sodium and 109 times more Water than Coriander Seed Spices.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Seed have 15.2 times more Fat, 12.6 times more Omega 6 and 1.3 times more Fiber than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.7 times more Protein than Coriander Seed Spices.
• Both Coriander Seed and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6